By: Camden Baucke MS LLP
The Fourth of July is a time of celebration filled with fireworks, parties, parades, and patriotic displays. For many, it’s a holiday to rest, gather with loved ones, and enjoy the beauty of summer. However, this holiday can be stressful, triggering, or simply overwhelming. Whether you’re excited about festivities or anxious about the people and the obligations, there are several methods to ensure you protect your mental and physical wellness on this year’s Independence Day.
#1. Make a Plan
One of the best ways to enjoy your holidays is to be a passenger to your own plans. This means solidifying your schedule ahead of time which reduces stress and increases your enjoyment of the day. Determine which events you want to attend, who you want to be around, and for how long. This could be a local parade, a family cookout, or a fireworks show. However, your schedule does not have to be definitive or down to the minute. It is there to be your assistant throughout the holiday, helping you feel more in control, more prepared, and more present in the events you want to enjoy.
#2. Set Boundaries & Manage Sensory Overload
Everybody has their limit, and it is up to each individual to know and advocate for what that is. The Fourth of July is known for plenty of social gatherings and fireworks displays. If large crowds or loud noises are overstimulating, it’s healthy to set boundaries to protect your mental health. It is fine to leave an event early or skip certain activities entirely. Check in with yourself, evaluate how you feel, then advocate for your well being. This can include communicating your needs with friends and family so they can respect your boundaries as well.
#3. Practice Mindfulness
The Fourth of July is a great opportunity to make lasting memories. However, if you’re anxious or distracted, then you can end up remembering little about your holiday. Mindfulness is a powerful tool for mitigating stress while prioritizing enjoyment. During your day, take some time to pause, take deep breaths, and ground yourself in the moment. To make a good memory, you need to pay attention to everything you will remember. Absorb the sights, sounds, and smells around you. If you can experience mindfulness, you have a greater chance of enjoying your Fourth of July.
#4. Connect with Loved Ones
The Fourth of July is a great opportunity to spend time with friends and family. Either it be a small get-together or a larger gathering, simply connecting with others is crucial for mental health. Social connections can provide a sense of belonging and support. Even if it is a community event, social connectivity is vital to mental health. Sharing a meal, telling stories, laughing, and having fun with friends and family is important. If you have friends and family you want to spend time with, go for it! A day connecting with loved ones goes a long way.
#5. Explore the Outdoors
The best part about fireworks is that you can’t have them inside. Simply spending time outdoors has numerous mental health benefits. The sun’s warmth, green foliage, and fresh air all contribute to positive emotions. For this holiday, consider including outdoor activities in your plans. It can be as active or relaxed as you want. This means you can go hiking or you can have a picnic. You can go on a brisk walk with a loved one or spend a day on the beach. Either way, nature can improve your mood and reduce stress. If you explore the outdoors this Fourth of July, you could find calmness, rejuvenation, and enjoy the beauty of Summer.
#6. Engage in Physical Activity
Time to get physical! When you get moving and get your heart rate up, you can discover a natural boost in your mood. Exercise releases endorphins that can help reduce anxiety and stress. For this holiday, think about planning an activity that gets you moving. This could be a game of frisbee, a walk in the park, or a short swim. Exercise does not have to be intense nor do you have to do it alone. Physical activity can be fun and contribute to your mental wellness.
#7. Seek Support if You Need It
Holidays aren’t great for everyone. For veterans in particular, fireworks may cue memories of explosions or reminders of life threatening situations. If you or a loved one are affected by this, please plan and seek support if needed. This means preparing for the holiday by finding a place distant from fireworks or designating a safe place to retreat to if you notice symptoms starting to emerge. If you or a loved one have a troubled relationship with aspects of this holiday, don’t hesitate to find help.
For more information about veteran mental health and the fourth of July, click on this link to learn more.
Time to Celebrate
The Fourth of July is a time to celebrate and connect with others, but it’s also a day to advocate for what you need. If you take care of yourself, you can create a memory full of fun, relaxation, and joyful experiences. Celebrate in whatever way that feels right for you and your mental health. You can jump in the crowd or enjoy a quiet night at home with a loved one. As long as you’re taking steps to prioritize your positive emotions, you can find both wellness and joy this Fourth of July.
Want to Learn More?
If you want to learn more about mental health or even start a therapy journey of your own, click this link for more information!
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